How to Find Sample Meal Plans for the Ornish Diet

Dr. Dean Ornish's diet plan, as described in his book "Eat More, Weigh Less," is a very low fat plan. Less than 10 percent of the calories come from fat. It's basically a vegetarian eating plan, because meat and eggs are not recommended. Non-fat dairy such as milk, cheese and yogurt are allowed in small amounts. Fats, oils, seeds, nuts refined carbohydrates and avocados are not allowed.

Instructions

1. Buy Dr. Dean Ornish's book, "Eat More, Weigh Less." It explains the diet, what you should eat and how often you should eat.

2. Eat several small meals a day. You'll get hungry every couple of hours, so you should plan ahead to eat at those times.

3. Know that the grains you're allowed to eat include rice, corn, oats, millet, wheat, buckwheat and barley.

4. Plan to eat a breakfast of whole-grain cereal with fat-free yogurt and orange juice. Lunch should be potato salad with fat-free dressing, green salad, baked potatoes with fat-free cheese and spinach and fresh fruit.

5. Make whole-meal pasta with vegetables for dinner, along with bread with capers, tomatoes and peaches in wine.

6. Add fat-free dressings and mayonnaise, crackers and tortilla chips into your menu plan to create some variety.

Tips & Warnings

• Don't start any diet or eating plan without first talking to your doctor about it.

Resources

• How to order when you eat out.
• Sample meal plan.
• All you need to know about the Ornish Diet.